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Cucumber and Tomato Salad with Marinated Garbanzo Beans, Feta, and Herbs

Cucumber and Tomato Salad with Marinated Garbanzo Beans, Feta, and Herbs is a perfect summer lunch for anyone who enjoys garbanzo beans! This easy tasty salad is gluten-free, vegetarian, low-glycemic, and South Beach Diet friendly. Use the Salads Index to find more salad ideas!

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Cucumber and Tomato Salad with Marinated Garbanzo Beans, Feta, and Herbs found on KalynsKitchen.com

For people with vegetable gardens, we’re approaching the time of year when nearly every meal needs to include some kind of salad with tomatoes and cucumbers, right?  Of course, tomatoes, cucumbers, and Feta are a classic Greek Salad combination, but what makes this Cucumber and Tomato Salad with Marinated Garbanzo Beans, Feta, and Herbs so memorable is the marinated garbanzo beans and the use of fresh herbs to add flavor to the salad.

The original salad (from 2009!) had fresh oregano, which I do think is an acquired taste, and when I made this recently to take new photos I had some of those big basil plants from Trader Joe’s sitting in my window, so I opted for fresh basil this time. But fresh oregano, fresh basil or fresh parsley would all be great here, so use what you have.

If you’re a low-glycemic eater, the addition of garbanzo beans bumps this up to a main-dish salad, and this would be tasty for a light dinner during the summer. You could replace the garbanzos with a lower-carb protein option like diced chicken if you wanted a low-carb option for this recipe, only marinating the chicken for about 30 minutes. Or if you’re a low-carb or Keto diet follower, skip this salad and check out the archives to find a salad that works for you!

But if you’re making this cucumber and tomato salad with the garbanzo beans, please don’t skip the step of marinating the garbanzos in balsamic vinegar for that extra flavor boost. I’ve made this plenty of times with regular balsamic vinegar, but when I made it recently to update the photos I used white balsamic vinegar, which didn’t add any color to the beans. Both ways are great, but if you have white balsamic vinegar I’d definitely use it for a prettier salad.

Cucumber and Tomato Salad with Marinated Garbanzo Beans, Feta, and Herbs found on KalynsKitchen.com

I’m a fan of canned garbanzo beans, but they need to be rinsed well with cold water (until no more foam appears) and then drained in a colander for at least 15 minutes. (I pick off the chickpea skins when the beans are draining, and sometimes blot dry with paper towels if I need to speed up the draining step.) While beans drain, whisk together the balsamic vinegar, olive oil, and Spike Seasoning (or another seasoning of your choice). When beans are well drained, place them in a in small Ziploc bag, add the marinade mixture, and let beans marinate in the refrigerator for 4-6 hours (or longer.) It’s important to use good quality extra virgin olive oil and balsamic vinegar here since there’s not a lot of other seasoning in the salad.

Cucumber and Tomato Salad with Marinated Garbanzo Beans, Feta, and Herbs found on KalynsKitchen.com

When you’re ready for chopping the tomatoes and cucumbers, let the marinated garbanzo beans drain, saving the reserved dressing. Taste the dressing for seasoning, adding more vinegar and olive oil if you don’t have at least 3 T of dressing. (We added 2 T more olive oil and 1 T more vinegar, but you might want less dressing.) Even if you don’t have a garden, this is a recipe where it’s important to have fresh, flavorful tomatoes and fresh small cucumbers. I use equal parts tomatoes and cucumbers, but you can vary the proportions depending on what you have. If you use larger tomatoes that are extra juicy, I’d drain tomatoes in a colander for a few minutes.

I used my favorite herb scissors to cut the basil into nice thin strips. Put tomatoes and cucumbers into a bowl and mix in drained garbanzos, chopped basil (or other herbs), and reserved dressing. Then season the salad with salt and pepper, add Feta and toss salad to gently mix.

Cucumber and Tomato Salad with Marinated Garbanzo Beans, Feta, and Herbs found on KalynsKitchen.com

Serve the Cucumber and Tomato Salad with Marinated Garbanzo Beans, Feta, and Herbs right away, with a little more Feta to add at the table if desired. This will keep in the refrigerator for a day or two, but the tomatoes are more flavorful and cucumbers are crisper when it’s freshly made.

Make it a Meal: This would be a great main dish salad, or could be served as a side dish with something like Very Greek Grilled Chicken or Kalyn’s Souvlaki.

More Salad Ideas with Cucumbers and Tomatoes:

Tomato, Cucumber, and Radish Salad with Yogurt Tahini Dressing ~ Kalyn’s Kitchen
Creamy Cucumber Tomato Salad ~ Crunchy Creamy Sweet
Middle Eastern Tomato Salad ~ Kalyn’s Kitchen
Tomato, Cucumber, Feta, and Olive Salad ~ Tidy Mom
Vegan Tomato Salad with Cucumber, Avocado, Cilantro, and Lime ~ Kalyn’s Kitchen
Chopped Turkish Salad ~ Give Recipe

Cucumber and Tomato Salad with Marinated Garbanzo Beans, Feta, and Herbs

If you like salads with beans this Cucumber and Tomato Salad with Marinated Garbanzo Beans, Feta, and Herbs is a perfect summer lunch!

Ingredients:

  • 1 can garbanzo beans (chickpeas) rinsed and drained well
  • 2 T balsamic vinegar (I used white balsamic vinegar, but any good tasting balsamic vinegar will work.)
  • 3 T good quality extra virgin olive oil (You will probably need more olive oil and balsamic vinegar to add to the dressing when it’s drained off the beans after marinating.)
  • 1/2 tsp. Spike Seasoning (optional; use any good all-purpose seasoning blend instead of Spike if you prefer.)
  • 1 1/2 cups diced tomatoes (drained in colander if the tomatoes are extra juicy)
  • 1 1/2 cups diced cucumbers with skin on
  • 1/2 cup chopped fresh basil, parsley, or oregano (I used my herb scissors to get nice slivers of basil for the salad.)
  • salt and fresh ground black pepper to taste
  • 1/2 cup crumbled Feta, plus more to add at the table if desired

Directions:

  1. Put garbanzo beans in colander and rinse very well until no more foam appears. (I like to remove any chickpea skins that come off when you’re rinsing the beans but that’s totally optional.)
  2. Let beans drain at least 15 minutes. (I sometimes pat them dry with a paper towel if I’m in a hurry and they seem quite wet.)
  3. Mix olive oil, balsamic vinegar, and Spike Seasoning with a whisk.
  4. Place beans in small Ziploc bag, pour dressing over and marinate beans in refrigerator 4-6 hours or longer.
  5. When you’re ready to prepare the salad, remove beans from refrigerator and drain them in a colander, reserving the dressing.
  6. Taste dressing for seasoning, and if you don’t think you have enough dressing, add a bit more balsamic vinegar and olive oil. (We added 2 T more olive oil and 1 T more balsamic vinegar, but you might want less dressing; decide how wet you prefer your salads.)
  7. Dice tomatoes and if they’re extra juicy, put in colander to drain while you prepare other ingredients.
  8. Cut cucumbers into fourths lengthwise, and then into pieces about 1/2 inch wide. (If cucumbers seem wet, pat dry with paper towel.)
  9. Put basil or other herbs into salad spinner and wash, spin dry or dry with paper towels, and cut with herb scissors or coarsely chop using a chef’s knife.
  10. Combine tomatoes, cucumbers, garbanzo beans and basil in a bowl and toss with reserved salad dressing.
  11. Season salad with salt and fresh ground black pepper to taste, then gently mix in the crumbled Feta.
  12. Serve right away, with more Feta to add at the table if desired.

This recipe inspired by The South Beach Diet Quick and Easy Cookbook, with lots of adaptations by Kalyn.

All images and text ©

Cucumber and Tomato Salad with Marinated Garbanzo Beans, Feta, and Herbs found on KalynsKitchen.com

Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:
This recipe is suitable for any phase of the South Beach Diet, since low-glycemic beans are considered to be a “good” carb for South Beach. Cucumber and Tomato Salad with Marinated Garbanzo Beans might be too high in carbs for other low-carb eating plans, but you could make this lower in carbs by using more cucumbers and less beans and tomatoes.

Find More Recipes Like This One:
Use the Recipes by Diet Type photo index pages to find more recipes suitable for a specific eating plan. You might also like to Follow Kalyn’s Kitchen on Pinterest to see all the good recipes I’m sharing there.

Nutritional Information?
If you want nutritional information for a recipe, I recommend entering the recipe into this nutrition analyzer, which will calculate it for you. Or if you’re a member of Yummly, you can use the Yum button on my site to save the recipe and see the nutritional information there.

Cucumber and Tomato Salad with Marinated Garbanzo Beans, Feta, and Herbs found on KalynsKitchen.com

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31 comments on “Cucumber and Tomato Salad with Marinated Garbanzo Beans, Feta, and Herbs”

  1. Lucky you are to garden. You can get fresh herbs whenever you like to make so perfumed salads !

  2. That looks very tasty! Many of my favorite flavors all in one dish!

  3. Kalyn,
    I can imagine I get all the fantastic flavors (sweet and tangy) and textures (crunchy and soft) just in this salad! Thanks for the info on oregano, I’ll see what type my oregano belongs to. And big thanks for hosting the event!

  4. are you goin to host the WHB today? I am writing a post right now..

  5. My oregano is doing good too. It’s such a pretty plant, isn’t it? I love all the flavors and textures in your salad.

  6. mmmm fresh origano. I’ve posted thisd to del.icio.us and hope I remember it for my summer.

  7. Virginie, I love my garden. I don’t think I could live in an apartment, even though I love big cities.

    Michele, it was really good. I’m going to try feta next time though. The goat cheese got runny overnight.

    Gattina – the Mexican oregano is quite delicious too, at least in my opinion.

    Tony, I’m hosting. Sorry if I didn’t leave enough reminders, but I started to feel like I was boring everyone to death mentioning it.

    Sher, I love the look of the oregano plant too.

    Ed, I’m going to learn how to use del.icio.us this summer when I have some time.

  8. I agree Virginie, you’re lucky to have a garden. I wish one day we have one,too.
    This salad rocks!
    I would like attend to WHB but here in Algeria, the only available herbs are mint,parsley and cilantro! Although the climate is available, there is such a limited variety, I can’t understand why.
    I will return to Istanbul in July and find some herbs to write and share about.

  9. Kalyn,
    just checked my oregano, it should be Mediterranean type. I’m trying to grow marjoram, hope I have a chance to share its story/recipe in WHB soon.

  10. Isn’t it remarkable that some cultures would use the names for oregano, thyme, savory, and marjoram interchangeably?! They are such different flavours.

    I confess that I’ve never been a big fan of fresh oregano – it’s so strong tasting. (I’m pretty sure that the oregano we have is Greek oregano) We dry ours and use it on pizzas.

    But I adore fresh marjoram and love to put it with parsley into ricotta cheese for stuffing manicotti.

    -Elizabeth

    P.S. One of the vegetable stores sells herbs for planting. All the summer savory containers are labelled “Italian oregano”!

  11. That looks delicious and refreshing!!!

  12. Marinating the garbanzo beans is such a great way to add flavor. I adore fresh oregano and am so happy to have another recipe in which to use it. The updated photo is fabulous!

  13. Thi9s looks like the perfect dish for summertime…I would eat it for lunch lots and probably will do that soon. I like fresh oregano but would add basil, too. Yummy!

  14. Although I don't have a vegetable patch(I live in an apartment), I tried your recipe and really enjoyed it. I skipped the parsley though, I really hate the taste.

  15. That looks delicious! Salads like that are my stand-by summer lunches or side dishes with dinner. Absolutely love them!

  16. This salad looks so fresh and delicious! Nothing is better than crisp veggies 🙂 And anything Greek is a-ok in my book! Can't wait to try this out, thanks for the recipe.

  17. I just made this tonight!!! It was sooo awesome! We loved it. I used cilantro instead of parsley/oregano! It was wonderful…but we love the taste of cilantro. Thanks for this recipe so much!

  18. Oh yes, I would love this with cilantro too.

  19. You are on a role with these summer-licious salads! I love all of them.

  20. Sounds delicious! I'm not sure why I never thought of adding chickpeas to my Greek salads. Sheer genius, thank you for sharing!

  21. This looks amazing. I'm a big fan of chickpeas, so I like the idea of marinating. Chickpeas are nutritional powerhouse and I've written about the specific benefits. Also, my husband is Lebanese, so I've learned to cook many dishes with chickpeas…beyond hummus. I like this idea a lot! Thanks.

  22. YUM! What a fab idea to marinate the beans. This looks wonderful…just might be my lunch tomorrow.

  23. Katie, hope you enjoy it!

  24. Hi Kalyn,
    I just tried this recipe today and it was delicious, especially the tomatoes and Feta with the dressing. However, I'm not a huge fan of chickpeas. I made it anyway thinking this might change my mind but I just can't get past the texture. I don't know, something about them just bother my tastebuds. What would you recommend as a subsitute? I love all of the other ingredients! (I also used dried Oregano since I didn't have any fresh.)

    Heather

  25. Heather, I would just use a different type of beans that you do like (maybe pinto beans?)

  26. I really like your idea to marinate the garbanzo beans. I've just added garbanzos to Greek salad before, they were still good but I think marinating them first is a great idea.

  27. Joy, it does make a big difference!

  28. OK. Mine looked really GROSS. Will use regular vinegar next time. Tasted fine, though.

  29. I am always looking for more ideas to enjoy garbanzo beans and marinating them is brilliant! I cannot wait to try it! This salad looks fantastic! Thank you for linking to my recipe, Kalyn!

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